BayWay CrossFit – NC30

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Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

10 Alt. DB Bent Over Row

10 Alt. Plank DB Slides

10 Alt. Groiners

10 Goblet Squats

Metcon

Metcon (No Measure)

EMOM x 16 MINUTES

MIN 1 – 8/8 Single Arm Ring Row

MIN 2 – 10 Heavy Goblet Squats

MIN 3 – :45 Weighted Plank Hold

MIN 4 – :45 Bike

Cool Down

Metcon (No Measure)

3:00-5:00 Flow Stretching